Monday, July 7th, 2014

Workout of the Day 4 sets 3 OH Squat 5 Front Squat 8 Back Squat then Complete For Time: 800m run 30 ball slams 400m run 20 ball slams 200m run 10 ball slams LEVEL 1: 15#/10# LEVEL 2: 15#/10# LEVEL 3: 20#/15#   Compare to July 9th https://highlandstrength.ca/tuesday-july-9-2013-2/ Post your scores to the Whiteboard.  

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HAPPY BIRTHDAY CORY!!!

Workout of the Day “2014 CrossFit Regional Team Event 7″ (Modified) Teams of 2: 500m Row/125 Double Under (each) 50 Deadlifts (275/185) Partner Holds Deadlift 50 Toes To Bar/Partner Hangs *Only 5 reps of Deadlift and Toes To Bar at a time http://games.crossfit.com/workouts/regionals Post your TIME to the Whiteboard.

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Friday, July 4th, 2014

Workout of the Day Complete for Time 25 pullups 25 squat cleans  25 pushups 50 overhead plate walking lunges  1km Run 50 overhead plate walking lunges  25 pushups 25 squat cleans  25 pullups LEVEL 1: 55#/35#, 15#/10#, ring rows and banded push ups LEVEL 2: 75#/55#, 35#/15#, banded pull ups and push ups LEVEL 3:…

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HAPPY BIRTHDAY LAVONNE!!!

Workout of the Day Bench Press 5, 5, 5 then Ring Dip 3, 3, 3 then Ring Push Ups 3, 3, 3 then Complete For Time: Partner WOD or Individual 10-1 Tire flip Burpees   Compare to July 8th, 2014  https://highlandstrength.ca/monday-july-8-2013/ Post your TIME to the Whiteboard.

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Friday, June 27th, 2014

Workout of the Day WORK ON YOUR GOALS!!! then Complete For Time 21-15-9 Power Snatch  Bar Facing Burpees **50 Double Unders after each round** LEVEL 1: 55#/35# (bar or pvc) LEVEL 2: 75#/55# LEVEL 3: 95#/65#   Post your TIME to the Whiteboard.  

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